THE  DIETARY 


BY 

ELLEN  ALDEN  HUNTINGTON 


“ He  who  works  with  all  his  strength  on  the  development  of  our 
knowledge  of  food  and  nutrition,  and  who  persistently  strives  to 
apply  the  result  of  investigations,  is  working  on  a broad  basis  for  the 
development  of  mankind.” 


/ 


BOSTON 


1900  ‘ 


H 0 

b ru  “ 


2tOF1Age 


Copyrighted , /goo,  by 
Ellkn  Alden  Huntington. 


PREFACE. 


This  help  to  the  making  of  the  dietary  is  designed  to  lessen  the  task 
of  gathering  the  facts  of  its  working  basis  from  many  sources,  to  lighten 
the  burden  of  labor  of  the  calculation,  and  to  make  it  possible  to  use 
the  dietary  practically. 

In  marketing  it  may  prove  useful  in  that  the  housekeeper  can  esti- 
mate more  closely  the  quantity  of  food  to  be  purchased  as  well  as  the 
amount  of  nutriment  to  be  gained  at  the  least  cost. 

I am  deeply  grateful  to  Mrs.  Ellen  H.  Richards  for  many  kind  and 
valuable  suggestions,  and  also  to  Miss  Gertrude  Bigelow  for  her  help  in 
the  preparation  of  the  tables. 

E.  A.  H. 

November,  1900. 


-J  *20*5.0 


The  well-balanced  diet  is  a subject  for  much  consideration,  and 
rightly  so,  upon  it  depends  not  only  the  physical,  but  also  the  mental  and 
moral  well-being  of  the  person. 

Formerly  there  was  less  need  of  a study  of  the  diet,  because  each 
race  provided  itself  with  a few  foods  which  were  particularly  adapted  to 
its  needs.  Now,  through  the  facilities  of  transportation,  food  products 
are  sent  from  one  end  of  the  earth  to  the  other,  which  necessitates  a 
choice  in  the  food  materials  to  be  used.  On  what  basis  is  this  choice  to 
rest?  Surely  it  can  depend  on  nothing  but  nutrition — a problem  which 
every  thinking  being  is  required  to  solve. 

Again  comes  a question — what  is  to  be  nourished?  The  human 
body  is  composed  of  about  fifteen  elements,  all  of  which  must  be  supplied 
by  food,  and  in  a form  which  is  capable  of  being  assimilated.  One  of 
these  elements  is  nitrogen.  The  furnishing  of  this  element  to  the  body  is 
an  all-important  consideration,  as  every  living  cell  has  been  found  to  con- 
tain this  element  — nitrogen. 

The  infant  has  all  of  these  elements  supplied  by  the  one  food  — milk. 
From  this  food  he  obtains  all  that  is  necessary  for  the  building  and  activi- 
ties of  the  body.  Hence,  through  an  analysis  of  milk,  the  constituents 
of  all  foods  are  known.  This  analysis  shows  that  food  contains  : 

1.  Proteid  — a substance  in  which  nitrogen  is  found.  function 
of  proteid  or  nitrogenous  food  is  to  build  and  repair  the  body. 

2.  Fat.— ffa  function  of  which  is  to  supply  heat  and  some  en- 
ergy. 

3.  Carbohydrates  (starches,  sugars,  gum  and  dextrine). — In 
milk  the  carbohydrates  are  in  the  sugar  form.  & function  of  the  carbo- 
hydrates is  to  supply  the  body  with  energy ; and,  whenever  they  are  taken 
in  excess  of  the  needs  of  the  body,  to  spare  the  proteid. 

4.  Mineral  Salts — whose  office  in  the  body  is  to  build  the  bones, 
teeth,  etc.,  and  to  preserve  the  alkalinity  of  the  blood. 

5.  Water.  — The  principal  uses  of  which  are  to  regulate  the  heat 
and  keep  the  body  fluids  in  order. 

These  five  alimentary  principles  found  in  food  — seldom  are  all  found 
in  the  right  proportions  in  one  food  — are  necessary  to  the  maintainance 
of  life  ; and  yet,  curiously  enough,  only  the  first  three  of  these  — proteid, 
fat,  and  carbohydrates  — furnish  the  so-called  “nutriment”;  the  other 
two  being  essential  in  the  regulation  of  the  body. 


5 


It  is  these  three  nutriment-furnishing  compounds  which  demand  the 
most  attention,  because  they  are  the  oftenest  misused ; and  it  is  these 
which  are  chiefly  considered  in  the  dietary. 

“A  dietary  is  simply  a known  amount  of  food  of  known  composition 
per  person  per  day,  week  or  month. 

“ What  is  called  a standard  dietary  is  such  a combination  of  food 
materials  as  shall  furnish  the  amounts  held  to  be  necessary.  The  fol- 
lowing are  examples  of  such  standard  dietaries  : ” 


Approximate  Amount  Re- 
quired Daily  By 

i Nitrogenous 
Proteid. 
grams. 

Fat. 

grams. 

Carbohy- 

drates. 

grams. 

Calories. 

Child  of  6-9 

62 

45 

200 

1593 

“ 9-14  

78 

45 

281 

1890 

Adult  at  rest 

100 

75 

380 

2665 

Adult  at  moderate  work 

100 

90 

450 

3092 

“ hard  work  . . . 

125 

125 

500 

3725 

* “ Air,  Water  and  Food.  * 

E.  H.  Richards  and  A.  J.  Woodman 


The  first  essential,  then,  to  making  a dietary  is  to  know  the  compo- 
sition of  foods  — to  have  a working  knowledge  of  the  composition  of  the 
common  food  materials,  so  that,  when  calculated,  the  nutritive  ratio  of 
the  dietary  shall  approximate  that  of  the  standard  dietary. 

Once  this  is  mastered,  the  dietary  is  well  begun  by  being  able  to 
make  a menu  which  shall  seemingly  contain  the  proper  proportions  of 
nutriment,  and  also  be  palatable. 

The  next  step  is  the  calculation  of  the  dietary.  It  can  be  calculated 
for  any  number  of  people ; but  it  will  be  found  easier  to  calculate  the 
amount  served  one  person. 

The  amounts  of  raw  food  materials  as  purchased  sufficient  to  serve 
one  person  are  given  in  the  following  tables.  The  cost  and  nutritive  value 
of  this  same  amount  are  given  in  the  columns  beside  it.  For  example  : 
the  amount  of  oatmeal  (uncooked)  served  one  person  is  21.27  grams  ; 
the  cost  of  this  amount  is  .0033  cents ; and  the  nutritive  value  of  this 
same  amount  in  grams  is:  Proteid,  3.449;  Fat,  1.465;  Carbohydrates, 
14.072.  The  nutritive  value  of  these  amounts  is  given  in  grams  rather 
than  per  cent.,  because  the  value  in  per  cent,  has  been  given  in  other 
publications.  Most  of  these  nutritive  values  are  calculated  from  the 
analyses  of  food  materials  given  in  Bulletin  No.  28  of  the  Department 
of  Agriculture  — “The  Chemical  Composition  of  American  Food  Mate- 
rials:” 

The  following  is  an  example  of  the  calculation  of  a dietary  for  an 
adult  at  moderate  work  for  one  day  : — 


f) 


IMIIE  USTTT. 


Oranges 

BREAKFAST 

Oatmeal-C  ream 

Toast-Butter 

Soft  Boiled  Eggs 
Coffee 

Sugar-Cream 

Cold  Sliced  Tongue 

LUNCHEON 
Cream  of  Pea  Soup 

Macaroni  and  Cheese 

Stewed  Prunes 

Bread  and  Butter 

Chocolate 

DINNER 

i 

Roast  Potatoes 

Consomme 
Roast  Beef 

Creamed  Cauliflower 

Lettuce  Salad-French  Dressing 
Saltines  Cheese 

Peanuts  Dates  Cream  Candy 

Coffee 


Calculation. 


Amount 
in  Grams 


Oranges 

Oatmeal 

Cream 

Egg 

Toast  (3  slices). 

Butter 

Coffee . 

Sugar 

Cream 


226.8 

21.7 
40.21 

56.7 
61.92 
14.1 


6.9 

14.36 


Pea  Soup 

Tongue 

Macaroni  and  Cheese, 

Chocolate 

Sugar  (2) 

Prunes 

Bread  (3  slicesl 

Butter 


38.84 

134.6 

159.61 

262.4 

13.8 

27.4 

64.65 

14.1 


Consomme.... 
Roast  Beef  ... 

Potatoes  

Cauliflower .. 
Cream  Sauce. 


240. 

170.01 

120.49 

56.7 

74.64 


Bread  (2) 

Lettuce 

French  Dressing. 

Saltines  (2) 

Cheese 

Peanuts 

Dates 

Cream  Candy 

Coffee 


41.28 

56.70 

3.003 

5.67 

16.30 

36.40 

35.10 

101.1 


2115.483 


Cost 

Proteid 

Fat 

Carbo- 

i UYJJRATEB 

1 

.0250 

1.3068 

.2268 

19.2780 

.0033 

3.4490 

1.4250 

14.0720 

i .0104 

1.0054 

7.4400 

1.8097 

.0233 

6.7470 

5.2730 



.0075 

5.7300 

1 .7410 

32.6340 

.0087 

.1410 

I 11.9850 

1 

.0010 

! .0016 

; 6.9000 

.0078 

.3881 

1 3.8381 

.4025 

.0523 

10.0047 

11.5360 

24.0700 

.0475 

18.9786 

j 9.0182 

.0234 

13,0372 

20.6245 

1 29.5957 

I .0275 

9.7764 

15.2342 

t 15.8018 

.0020 

13.8000 

i .0038 

.4936 

! 17.0566 

.0075 

6.2709  i 

.5817 

82.1309 

.0087 

.1410  ! 

11.9850 

j .1125 

6.0000 

.9600 

! .0560 

23.4738 

34.3602 

i .0050 

2.1680 

.1204 

17.7100 

.0077 

1.0200 

.2800 

2.6650 

.0095 

2.6354 

8.7205 

6.5165 

.0050 

3.8200  ! 

.4940 

21.7560 

.0125  I 

.5670  ! 

.1130  ! 

1.4170 

.0019 

1.5030  1 

.0050  ! 

.5720  ; 

.0340  | 

4.7180 

.0050 

4.2217  ! 

5.4931 

.3912 

.0125  ! 

7.0880  j 

10.5924  i 

6.7340 

.0038 

.3159  j 

.8775 

24.7806 

.0120 

101.1 

.0010 

.5091 

129.3515 

162.4966  j 

396.2995 

Total. 


Having  proceeded  thus  far  with  the  dietary,  the  number  of  Calories 
can  easily  be  found. 

“ Until  a more  definite  knowledge  of  the  processes  of  metabolism 
(the  transformation  of  matter  and  energy  in  the  animal  organism)  is  ob- 
tained, the  potential  energy  of  food  is  calculated  in  terms  of  mechanical 
work — expressed  in  heat  units  or  Calories. 

“A  Calorie  is  that  amount  of  heat  which  is  required  to  raise  the  tem- 
perature of  one  kilogram  of  water  one  degree  centigrade,  and  if  expressed 
in  terms  of  mechanical  work,  would  enable  one  ton  to  be  lifted  1.53  feet. 
For  example : one  gram  of  fat  burned  under  a steam-boiler  would  yield, 
if  the  heat  were  completely  utilized,  9.3  Calories,  and  raise  one  ton  14.2 
feet;  100  grams  would  yield  930  calorics,  and  raise  one  ton  1423  feet. 
One  gram  of  proteid  or  carbohydrates  is  usually  reckoned  as  yielding 
only  4.1  Calories.”* 

Thus  from  the  sum  total  of  the  proteid,  fat,  and  carbohydrates  in 
the  dietary  the  Calories  can  be  calculated.  Thus  in  the  dietary  just 
given,  the  value  of  the  dietary  for  the  day  expressed  in  Calories  (heat 


units)  is  : 

Proteid  . . . 129.3515x4.1  ....  530.34115 

Fat 162.4966  x 9.3  . . . . 1510.91838 

Carbohydrates  396.2995  x 4.1  ....  1624.82795 


3666.08748 

or 

Proteid  and  Carbohydrates,  525.6510  x 4.1,  2155.1691 
Fat 162.4966  x 9.3,  1510.91838 

Total  Calories  in  Dietary  . . 3666.08748 

In  the  table  of  standard  dietaries  given,  the  amounts  allowed  have 
been  estimated  by  experiment  to  be  the  amounts  actually  consumed  in 
the  body;  i.e.,  the  edible  portion  of  food  materials,  and  not  the  amounts 
as  purchased.  If  the  amount  as  purchased  is  used  as  a basis  of  calcula- 
tion, the  total  should  be  20  per  cent,  higher  than  the  standard  dietary  — 
10  per  cent,  being  allowed  for  the  refuse  or  waste  of  food  lost  between 
the  purchasing  and  serving,  and  ten  per  cent,  for  indigestibility.  The 
amounts  given  in  the  table  are  as  purchased,  and  are  sufficient  for  one 
person  — verging  on  the  “ ample  ” rather  than  “ scant”  side. 

The  menu  given  is  one  ordinarily  served  in  many  American  families  ; 
and  yet,  from  the  calculation  of  its  nutritive  value,  it  can  easily  be  seen 
how  much  it  is  awry  if  one  is  to  live  up  to  the  standard  given.  The  pro- 
teid is  nearly  right,  the  fat  very  high,  and  the  carbohydrates  low. 


*u  Air,  Water  and  Food.’' 


8 


By  experiments  performed  recently  100  grams  of  proteid  seems  too 
high  ; while  in  an  American  dietary,  the  fat  usually  far  exceeds  its  allow- 
ance, one  reason  probably  being  that  much  fat  is  lost  between  amount 
purchased  and  amount  eaten ; and  the  carbohydrates  scarcely  ever  reach 
the  limit.  Of  course,  the  amounts  in  the  standard  dietary  are  only  ap- 
proximate, but,  so  far  as  “Science”  knows,  are  right  for  our  needs. 
Even  such  a brief  study  as  this  of  our  foods  and  the  dietary  reveals  to  a 
person  the  yawning  chasm  existing  between  living  and  efficient  living. 

Table  Prepared  by  Mrs.  Ellen  H.  Richards  on  General 
Suggestions  as  to  Food  for  Children. 


Food  is  that  which  builds  up  the  body  and  furnishes  energy  for  its  activities. 


HUMAN  MILK. 

Two  Hundred  Analyses 

QQ 

goi  • 

O m H 

fc  5 & 

Water.  « » » 

Percent. 

fciCQ 

Fat.  Sugar. 

! Per  Cent.  Per  Cent. 

1 

; Mineral 
Salts. 
PerCent. 

i 

Minimum 

81.09  .69 

1.43  1 3.88 

.12 

Maximum 

91.40  4.70 

6.83  1 8.34 

1.90 

Average 

87.41  ! 2.29 

3.78  | 6.21 

| .31 

COW’S  MILK. 

Eight  Hundred  Analyses 

Minimum 

80.32  l 2.07 

1.67  2.11  | 

.35 

Maximum 

90.69  6.40 

6.47  1 6.12 

1.21 

Average 

87.17  | 3.55 

3.69  i 4.88  | 

.71 

Approximate  Composition  of  Some  Common  Food  Materials. 


- ' 

| 

1 « 1 
1 §5 

P-H 

Proteids. 
Nitrogenous. 
Per  Cent. 

Fat. 

Oils,  Etc. 
PerCent. 

Carbohydrates. 
Starch,  Sugar, 
Etc.  Per  Cent. 

Calories  or 
Fuel  Value  per 
lb.  or  453  Grams. 

Apples 

63.3 

0.3 

0.3 

10.8 

220 

Barley 

11.9 

10.5 

2.2 

72.8 

1,640 

Beef  (round) 

64.4 

i 19.5 

7.3 

670 

Beef-juice  (purchased) 

93.0 

4.9 

0.6 

115 

Consomme  (canned)  

96.0 

2.5 

0.4 

55 

Bread  (white) 

35.0 

9.1 

1.6 

53.3 

1,225 

Butter 

11.0 

1.0 

85.0 

3,605 

Cheese  (American  pale) 

31.6 

28.0 

35.9 

0.3 

2,055 

Chicken 

38.3 

11.5 

! 6 9 

515 

Eggs  (whole) 

65.5 

13.1 

9.3 

635 

Eggs  (yolk) 

49.5 

16.1 

33.3 

1,705 

Milk  (whole) 

87.0  1 

3.3 

4.0 

5.0 

325 

Oatmeal 

7.3 

16.1 

7.2 

67.5 

1,860 

Peas (green)  

74.6 

7.0 

0.5 

16.9 

465 

Potatoes 

62.6 

1.8 

o.i 

14.7 

310 

Prunes 

22.3 

2.1  1 

73.3 

1,400 

Rice 

12.3 

8.0 

0.3 

79.0 

1,630 

9 


Tables  of  weights,  cost,  and  nutritive  value  of  food  materials  served  one 
person.  (For  further  explanation  of  table  see  page  5) 


Meats. 

No.  Grams. 

NO.  OUNCES. 

Cost  in 
Cents. 

Nutritive  V. 
Proteid.  | Fat. 

Beef: 

Corned  brisket-served  hot 

170.1 

6 

.037 

24.4944 

| 32.9994 

Dried  Smoked 

56.7 

2 

.04 

14.8488 

3.9123 

Roast  beef 

(rump  med.  fat) 

170.1 

6 

.056 

23.4738 

34.3602 

Steak : 

i 

Hamburg 

56.7 

2 

.0175 

10.773 

7.2576 

Loin 

151.2 

5 % 

.08 

27.9720  j 

i 30.5424 

Rump 

113  4 

4 

.07 

15.6492 

22.9068 

Tongue 

134.6 

4H 

.0475 

18.9786 

9.0182 

Veal: 

Cutlets 

113.4 

4 

.0625 

17.577 

8.9586 

Liver 

68.04 

22-5 

.012 

12.9276 

3.606 

Sweet  breads 

170.1 

6 

.0833 

28.5768 

20.5821 

Mutton: 

Chops.. 

113.4 

4 

1 .05 

15.309 

32.0922 

Leg 

141.7 

5 

.046 

21.3967 

, 20.8299 

Shoulder  

155.9 

5)4 

.035 

21.3583 

| 24.1645 

Fowl  

226.8 

8 

.075 

30.0716 

1 27.8964 

Pork: 

Bacon 

10.57 

y* 

.0032 

1.0464 

7.1241 

Chops 

170.1 

6 

.0375 

22.7934 

41.1642 

Ham 

113.4 

4 

.05 

16.1028 

37.8756 

Sausages 

68.04 

22-5 

.018 

8.8452 

30.0736 

Carbohy- 

1 D RATES. 


Fish. 

Blue 

226.8 

8 

.06 

22.68 

1.3608 

Butter. 

113.4 

4 

.03 

| 11.6802 

7.1442 

Clams 

89. 

3% 

.028 

9.434 

.979 

Cod : — 

Steak  

93.7 

3% 

.022 

15.929 

.4685 

Whole  (baked)  

156.43 

5 % 

.02 

13.1401 

.3128 

Salt  — 1 cup 

180.1 

m 

.06 

34.219  i 

.7204 

Haddock 

156.43 

5% 

.02 

13.1401 

.3128 

Halibut  (chicken) 

Mackerel 

226.8 

8 

.125 

34.7004 

9.9792 

170.1 

6 

.037 

1 17.3502  , 

7.1442 

Oysters 

Perch 

89. 

41.65 

3Vb 

1% 

.057 

.01  | 

5.34 

3.0404 

1.157 

.6247 

Salmon  (canned) 

113.4 

4 

.05 

22.1130 

8.5050 

.7484 


4.628 


2.937 


Legumes  — 1 Cup*. 


Nutritive  Value. 

Dry.' 

Grams. 

No.  OUNCES  j 

Cost  in 
Cents. 

! 

j Proteid. 

Fat. 

Carbohy- 

drates. 

Beans : — 

Lima 

184. 

6/4 

6^8 

IVx 

.0284 

33.3040 

2.7600 

131.2560 

Pea 

188.2 

.0225 

42.3450 

3.3876 

112.1672 

Split  Peas 

204.2 

.015 

1 43.6988 

2.8588 

124.1536 

*As  there  is  no  standard  cup  measure  — a cup,  which  measured  as  nearly  one-fourth  of  a quart 
as  could  be  found,  was  used. 


10 


| 

Nutritive  Value. 

Vegetables 

Grams. 

Ounces.  I 

Cost  in 
Cents. 

Proteid. 

1 

Fat. 

Carboht 

URATES 

Asparagus 

113.4 

4 

bunch 

.0375 

2.04 

.226 

3.742 

Beans  (string) 

113  4 

4 

2-7  qt. 

.023 

2.38 

.34 

7.82 

Beets  (Young) 

113.4 

4 

yK  bunch 

.008 

1.474 

.1134  ! 

8.73 

Cabbage 

( 1 equal  

113.4 

149.2 

4 

yA  sm.cab. 

.0125 

3.628 

.68 

12.7 

Carrots 1 1 cup  equal 

( 1 person 

161.7 

63.9 

1 9-10 

.0033 

.485 

.107 

3.988 

Cauliflower 

66.7 

2 

1-12  hd. 

.0077 

1.02 

.28 

2.665 

Celery,  1 bunch 

924.6 

2 lbs.  1 oz 

0.12 

.01 

8.3214 

.9246 

24.0396 

1 person 

85.05 

3 oz. 

.7654 

.0850 

2.2113 

Cranberries 

42.52 

1% 

1-24  qt. 

.008 

.17 

.255 

4.209 

Cucumbers 

56.70 

2 

Vk  cue. 

.0075 

.396 

.113 

1.474 

Egg  Plant 

62.37 

21-5 

1-10 

.01 

.748 

.187 

3.18 

Lettuce  

56.70 

2 

Yk  hd. 

.0126 

.567  ! 

.113 

1 1.417 

Onions 

113.4 

4 

.0075 

1.587 

.34 

i 10.092 

Peas  (green)  in  pod 

Potatoes : 

113.4 

4 

1-12  pk. 

.025 

4.082 

.226 

11.113 

Chips 

28.35 

1 

% box. 

.0125 

1.9278 

11.2833 

13.2394 

Irish 

120.49 

4% 

1 pot. 

.005 

2.168 

.1204 

17.71 

Sweet 

170.1 

6 

1 pot. 

.0083 

2.38 

■ 1.02 

37.25 

Spinach 

113.4 

4 

1-5  pk. 

.015 

2.38 

.34 

3.628 

Squash  

226.8 

8 

.01 

.005 

1.587 

.453 

i 10.3 

Tomatoes  

( 1 equal 

66.7 

178.6 

2 

) 



2.5  qt. 

.51 

.226 

2.21 

Turnips  <1  cup  equal... 

( 1 person 

141.% 

47.1 

.003 

.424 

.047 

2.684 

Canned 

Vegetables. 

Grams. 

No.  OUNCES. 

Cost  in 
Cents. 

Nutritive  Vai 
Proteid.  i Fat. 

LiUE. 

Carbohy- 

drates. 

Corn,  1 can 

1 530.6 

1 lb.  2% 

.10 

14.8568 

6.3672 

100.814 

Peas — 1 can 

588. 

1 lb.  4% 

.16 

21.168 

1.176 

57.624 

1 person  

98. 

3% 

025 

3.528 

.196 

9.604 

Tomatoes — 1 can 

! 1043.5 

2 lbs.  4 yA 

.12 

12.522 

2.087 

41.74 

Fruits. 

Apples 

1 

120.5 

4% 

.00875 

.3615  i 

.3615 

13.014 

Bananas  .. 

1 

106.32 

3% 

.0167 

.8505 

.4252 

15.2037 

Grapes — Catawba . . . 

1-20  box 

81. 

2 6-7 

.0075 

.81 

.972 

11.664 

Lemons 

l equal 

98.2 

3 

.0208 

.6874 

.491 

5.7938 

Melons 

Y 

151.2 

5% 

05 

.4536  i 

6.9552 

Oranges 

1 

226.8 

8 

.025 

1.3608  j 

.2268 

19.278 

Strawberries 

1-6  bas. 

1 . 75.6 

%% 

.02 

.6804 

] 

.4536 

1 

5.292 

Dried  Fruits. 

Apricots,  1 cup 

187.1 

6 3-5 

.0825 

8.79 

1.871 

116.937 

" 1 person .. 

31.2 

1 1-10 

.0137 

1.465 

.3118 

19.4881 

Dates 

6 

35.1 

i% 

.0038 

.3159  i 

.8775 

24.7806 

Figs  (large)  

3 

60.8 

21-5 

.0138 

2.6144 

.1824 

45.1136 

Prunes,  1 cup 

109  7 

3 4-5 

.0154 

1.974 

68.233 

“ 1 person..... 

27.4 

1 

.0038 

.4936 

1 .. 

17.0566 

11 


Eggs,  Milk,  Cream,  Butter,  Cheese,  Lard,  Olive  Oil. 


Grams. 

Ounces. 

Cost.  j 

Nutritive  Value. 

Proteid. 

Fat. 

Carbohy- 

drates. 

Eggs : 

1 Egg 

56.7 

2 

.0233 

6.747 

5.273 

Milk : 

1 cup 

251.8 

%% 

.02 

8.309 

10.072 

12.59 

1 tablespoonful 

15.73 

V* 

.0015 

.519 

.6295 

.7868 

1 teaspoonful. 

5.24 

1-6 

.0004 

.1730 

.2098 

.2632 

Cream  : 

1 cup  thin 

241.3 

.0625 

6.0325 

44.6405 

10.8585 

1 cup  heavy 

230. 

1 8 ft 

.125 

6.21 

61.410 

6.44 

Butter : 

1 cup 

231.8 

8% 

.14 

2.318 

197.03 

1 tablespoonful 

14.48 

V* 

.0087 

.1448 

12.314 

1 tcaspoonful 

4.82 

1-6 

.0029 

.0482 

4.1047 

2 balls,  1 person,  sufficient 

for  3 slices  bread  . .. 

14.1 

% 

.0087 

.141 

11.985 

Cheese  : 

Am.  cream,  1 person 

16.3 

n 

.005 

4.2217 

5.4931 

.3912 

“ 1 cup,  grated. 

57.6 

2 

.01 

14.9184 

19.4112 

1.3824 

Neufchatel 

28.35 

1 i 

.0125 

5.3014 

7.7679 

.4252 

Lard : 

1 CUD  ... 

211.4 

7% 

.0468 

4.6508 

198.716 

r — * *** 

Oil  : 

; 

1 cup 

240.5 

8% 

.14 

240.5 

1 tablespoonful 

15.03 

% 

.0087 

15.03 

Cereals. 


1 Cup  Weighs 


For  1 Person 


I 


GRAMS. 

i 

OZS.  1 

1 

COST. 

Nutritive  Value. 

GRAMS. 

ozs. 

Pro- 

teid. 

Fat. 

Carbo- 

hy’ds. 

Cream  of  Wheat 

175.6 

6 

21.27 

3A 

.003  1 

2.23 

.425 

16.165 

Germea. 

Grape  Nuts 

141.75 

128.86 

74.6 

5 

4 % 

2 K 

21.27 

18.9 

21.27 

% 

% 

3A 

.0033 

.005 

1.697 

.399 

16.734 

H.  O 

! .0033 

3.449 

1.465 

14.072 

Hominy 

162.3 

21.27 

% 

! .0009 

1.76 

.12 

16.8 

Indian  Meal 

147.3 

5 

14.175 

56 

! .0006 

1.3 

.27 

10.63 

Pettijohn. 

65. 

17.1 

H 

i .0022 

1 795 

.467 

16.52 

Ralston  B.  Food 

186.7 

6)4 

21.27 

3A 

.0028 

3.073 

.363 

15.918 

Rice 

214.65 

7 % 

28.35 

l 

.0056 

2.26 

.085 

22.39 

White  Corn  Meal 

150.5 

5'A 

9.45 

54 

.0006 

.869 

.179 

7.125 

Ave.  amount  of  cream  on  cereal  (1-6  cup)  

Ave.  amount  of  sugar  on  cereal  (1  tablespoonful).... 

4.021  1 
12.63 

1 1 54 

| 7-16 

.0104 

.0015 

1.0054 



7.440 

1.8097 

12.63 

12 


Sugars.  — Weight  of  Oxe  Cup. 


Grams. 

Nutritive  Value. 

Ounces.  Cost. 

_ „ | Cabboht- 

Proteid.  . Fat.  dbates. 

Cut  loaf 

67.27 

0096  

“ 1 lump  . 

| 6.9 

(Mil 

6.9 

M IU  ....... 

Granulated. 

202.2 

7 .024  1 

202.2 

“ 1 tablespoonful 

12  63 

7-16  .0015  ' 1 

12.63 

**  1 teaspoon ful. 

1 4.21 

7-48  ; .0003  | 

4 21 

Powdered  ... 

180.6 

6*s  .027  

180.6 

Maple 

113  4 

4 .035  1 

93.44 

Molasses  (dark) 

326.02 

11%  ! .0187  7.824 

225.93 

Flours.  — Weight  of  One  Cup. 


Grams. 

Ounces.  Cost. 

Nutritive  Value. 

t,  „ Cabbohy- 

Proteid.  | Fat.  drates. 

Bread,  1 cup . j 

142.6 

5 .00725 

15.54 

| 1.568  107.81 

Wheat,  1 tablespoonful 

8.9 

5-16  .0004 

.9712 

.098  6 7581 

“ 1 teaspoonful ; 

2.9 

1-5  .0001 

.3237 

.0326  2.2460 

Pastry ( 

131.1 

4 3-5  .0066 

16.125 

1.442  95.703 

Whole  Wheat 1 

137.6 

4 7-8  .0075 

18.988 

2.614  98.934 

Graham , 

139.2 

5 .0096 

18.513 

3.062  99.388 

Rye  

119.1 

4 1-4  .0053 

8.098 

1.071  93.731 

Preparations  Wheat,  Etc. 

Nutritive  Value. 

Grams. 

Ounces.  Cost. 

„ | Carbohy- 

Protkid. 

Fat.  1 dbates. 

Corn  Starch 

156.8 

5J£  024 

.689 

136.66 

Macaroni 

20S.4 

7%  .042 

27.92 

1.875  154.42 

Sago 

176.3 

6%  .023 

14.86 

.705  137.69 

Tapioca 

179.9 

6%  .023 

.683 

.161  158.22 

Vermicelli. 

89.1 

3%  .02 

9.71 

1.78  64.09 

The  tablespoon  was  assumed  to  be  1-16  of  a cup. 

The  teaspoon  was  assumed  to  be  1-3  of  a tablespoon. 


Breads,  Crackers,  Pastry. 


Grams. 

Ounces. 

! 

Cost. 

Nutritive  Value. 

Proteid. 

Fat. 

Carbohy- 

drates. 

Bread  : (Bakers ) 

Wheat,  1 loaf 

412.86 

14% 

.05 

39.356 

4.954 

213.577 

1 slice,  1-20  loaf 

20.64 

yK 

.0025 

1.91 

.247 

: L878 

Whole  wheat,  1 loai. 

431. 

15% 

.05 

41.807 

3.879 

214.207 

1 slice,  1-20  loaf 

21.55 

% 

.0025 

2 0903 

.1939 

10.7103 

Brown,  1 loaf 

1261.55 

. 2 lbs.  12% 

.10 

68.1-25 

22.708 

594.2 

1 person,  1-12  loaf 

105.13 

3% 

.0083 

5.677 

1.8933 

49.516 

Crackers  : 

Boston  (1  cracker) 

11.34 

2-5 

.0025 

1.169 

.806 

8.426 

Educators  “ 

4.05 

1-7 

.0014 

.413 

.513 

2.788 

Saltine  “ 

2.835 

1-10 

.0025 

.286 

.017 

2.359 

Pastry  : 

Pie,  1 pie  f applet 

453.6 

16 

.10 

14.06 

44.45 

194.14 

Cake,  cup,  1 person 

56.7 

2 

.0083 

3.3453 

5.103 

38.8395 

Gingerbread,  1 person 

56.7 

1 2 

.006 

3.2886 

5.103 

34.8043 

13 


Nuts. 


] 

1 

Nutritive  Value. 

Grams. 

Ounces. 

Cost. 

Carbohy- 

Proteid. 

Fat. 

drates. 

Almonds,  1 cup 

133.5 

• 4 % 

.118 

23.835 

62.3115 

19.6355 

“ shelled,  1 person.. 

11.1 

■ X 

.0098 

1.9862 

5.1926 

1.6363 

Peanuts,  in  shell,  1 cup 

72.8 

.025 

14.196 

211848 

13.4680 

“ 1 person 

36.4 

1* 

.0125 

7.088 

10.5924 

6.734 

Olives 

17.01 

3-5 

.0145 

.1360 

.3742 

1.4458 

Drinks. 


1 

Grams 

Ounces. 

Cost. 

Nutritive  Value. 

Proteid. 

Fat. 

Carbohy- 

drates. 

Chocolate,  1 person ! 

Cocoa,  1 cup i 

“ 1 person 

Coffee,  1 person | 

10.6 
124. 
5.67 
A. 779 
1.779 
14.36 

X 

m 

1-5 

l-i*  V 
1-16 

.0075 

.1365 

.0062 

.OOWf" 

.0015 

.0078 

.001 

1.3674 

26.784 

1.2247 

5.1622 
35  836 
1.6386 

3.2118 

46.748 

21.375 

Tea,  1 person 

Cream  for  coffee 

.3881 

3.8381 

.4025 

Lemon  for  tea.  



Condiments,  Extracts. 


| 

1 Table- 
spoon 
cost 

1 Tea- 
spoon 

COST 

Baking  Powder 

.01 

.0033 

Capers 

.016 

.0053 

Cayenne 

.005 

.0016 

Ginger  

.006 

.0020 

Mustard 

.0135 

.0045 

1 1 Table- 
spoon 
cost 

1 Tea- 
spoon 

COST 

Pepper 

.0015 

Salt  

.0003 

.0001 

Vinegar 

.0006  I 

.0002 

Vanilla 

.0098 

.0032 

Miscellaneous  . 


Nutritive  Value. 

Grams 

Ounces. 

Cost. 

Proteid. 

Fat. 

Carbohy- 

drates. 

Consomme,  canned, 

1 person 

240 

854 

.1025 

6. 

.9600 

Gelatine,  in  jelly, 

1 person 

3.54 

Vs 

.0075 

3.2355 

.0035 

Lemon  Juice,  1 cup, 

from  4 lemons... 

24. 

8J4 

.08 

25.48 

14 


Cooked  Foods. 


The  cost  and  nutritive  value  of  these  foods  have  been  calculated  from  the 
proportions  of  raw  ingredients  entering  into  the  cooked  food.  The  tabular 
amount  is  for  one  person. 


Weight  in 

Cost. 

Nutritive  Value. 

Grams. 

Proteid. 

Fat. 

Carbohy- 

drates. 

Green  Pea  Soup 

38.84 

.0523 

10.0047 

11.5360 

24.0700 

Macaroni  and  Cheese 

159.61 

.0234 

13.0372 

20.6245 

29.5957 

Cream  Sauce  (witn  vegetables,  % cup).. 
French  Dressing 

74.64 

3.003 

.0095 

.0019 

2.6354 

8.7205 

1.5030 

6.5165 

Chocolate 

262.4 

.0275 

9.7764 

15.2342 

15.8018 

Cocoa 

261.67 

.0265 

9.5337 

11.7106 

18.9375 

Green  Pea  Soup. — 1 can  (pt.)  peas,  2 cups  water,  2 cups  milk,  1 slice 
onion,  2 tablespoonfuls  butter,  2 tablespoonfuls  flour,  1 teaspoonful  salt, 
1-8  teaspoonful  pepper.  This  will  serve  four  persons. 

Macaroni  and  Cheese. — 1-2  cup  macaroni,  1 1-2  cup  milk,  3 tablespoonfuls 
butter,  3 tablespoonfuls  flour,  salt,  cayenne,  3-4  cup  cheese.  Serve  4 persons. 

Cream  Sauce. — 2 tablespoonfuls  butter,  2 tablespoonfuls  flour,  1 cup  milk, 
salt.  Serve  4 people  when  poured  over  a vegetable. 

French  Dressing.  — 1 tablespoonful  vinegar,  3 tablespoonfuls  oil,  salt, 
pepper.  Serve  10  people  when  salad  is  dressed  at  the  table. 

Chocolate. — 1 qt.  milk,  11-2  squares  chocolate,  few  drops  vanilla. 
Serve  four  people. 

Cocoa.  — 1 qt.  milk,  8 teaspoonfuls  cocoa  (level),  4 teaspoonfuls  sugar. 

Cereals.  — H.  O.  and  Pettijohn. — 1 cup  cereal  to  2 cups  water.  All  the 
others  (except  grape  nuts)  1 cup  cereal  to  4 cups  water.  Dry  cereal  allowed 
gives  1-3  to  1-4  cup  per  person  when  cooked. 

Cream.  — Average  amount  of  cream  eaten  with  cereal  is  1-6  cup  (for  N.  V., 
see  page  11).  Average  amount  used  in  coffee  is  1 tablespoonful  (N.  V.,  see 
page  13). 

Sugar.  — Average  amount  eaten  on  cereal  is  1 tablespoonful  (N.  V.,  see 
page  11). 


INDEX. 


Almonds,  13. 

Apples,  10. 

Apricots,  10. 

Asparagus,  10. 

Bacon,  9. 

Baking  Powder,  13. 
Bananas,  10. 

Beans : 

Lima  (dry),  9. 

Pea  (dry),  9. 

String  (fresh),  10. 
Beef : 

Brisket,  9. 

Dried,  9. 

Rump,  9. 

Tongue,  9. 

Beets,  10. 

Blueflsh,  9. 

Boston  Crackers,  12. 
Breads,  12. 
Brown-bread,  12. 

Butter,  11. 

Butterfish,  9. 

Cabbage  10. 

Cake  — Cup,  12. 

Calorie,  7. 

Capers,  13. 
Carbohydrates.  4. 
Cauliflower,  10. 

Cayenne,  13. 

Celery,  10. 

Cereals,  11,  14. 

Cheese : 

American  cream,  11. 
Neufchatel,  11. 
Chocolate,  6,  13,  14. 
Chops : 

Mutton,  9 . 

Pork,  9. 

Clams,  9. 

Cocoa,  13,  14. 

Cod: 

Salt,  9. 

Steaks,  9. 

Whole,  9. 

Coffee,  13. 

Condiments,  13. 
Consomme  (canned),  13. 
Corn  (canned),  10. 
Corned  beef,  9. 
Corn-meal : 

White,  11. 

Yellow,  11. 
Cornstarch,  12. 


Crackers,  12. 

Cranberries,  10. 

Cream,  11 

Amount  in  coffee,  13. 
Amount  on  cereal,  11. 
Cream  of  Wheat,  11. 
Cucumbers,  10. 

Cutlets,  Veal,  9. 

Cut  Loaf-sugar,  12. 

Dates,  10. 

Dietary,  5. 

Dried  beef,  9. 

Drinks,  13. 

Dressing : 

French,  6,  14. 

Educators,  12. 

Eggs,  11. 

Egg  plant,  10. 

Extracts._13. 

Fat,  4. 

Figs,  10. 

Fish,  9. 

Flour,  12. 

Fowl,  9. 

French  dressing,  6,  14. 
Fruits  : 

Dried,  10. 

Fresh,  10. 

Gelatine,  13. 

Germea,  11. 

Ginger,  13. 

Gingerbread,  12. 

Graham  flour,  12. 

Grapes,  10. 

Granulated  sugar,  12. 
Haddock,  9. 

Halibut,  9. 

Ham  (smoked),  9. 

H.  O.,  11. 

Hominy,  11. 

Indian  meal,  11. 

Lard,  11. 

Leg  mutton,  9. 

Lemon : 

Amount  in  tea,  13. 

Juice,  13. 

Liver  (calf’s),  9. 

Lettuce,  9. 

Macaroni,  12. 

Macaroni  and  cheese,  6,  14. 
Mackerel,  9. 

Maple  sugar,  12. 

Melon,  10. 

Menu,  6 


16 


Milk,  8. 

Mineral  salts,  4. 

Molasses  — dark,  12. 
Mustard,  13. 

Mutton  : 

Chops,  9. 

Leg,  9. 

Shoulder,  9. 

Nuts,  13. 

Oil,  11. 

Olives,  13. 

Onions,  10. 

Oranges,  10. 

Oysters,  9. 

Peanuts,  13. 

Peas : 

Canned,  10. 

Green,  10. 

Pepper,  13. 

Perch,  9. 

Pettijohn,  11. 

Pie  — Apple,  12. 

Pork : 

Bacon,  9. 

Chops,  9. 

Ham,  9. 

Sausages,  9. 

Potat  oes : 

Chips,  10. 

Irish,  10. 

Sweet,  10. 

Powdered  sugar,  12 
Proteid,  4. 

Prunes,  10. 

Ralston  breakfast  food,  11 
Rice,  11. 

Rump,  9. 

Rye  flour,  12. 

Sago,  12. 

Salmon,  9, 

Salt,  13, 


Saltines,  12. 

Sauce — Cream,  6,  14. 
Sausages,  9. 

Shoulder — Mutton,  9. 
Soup — Pea,  6,  14. 
Spinach,  10. 

Split  peas,  9. 

Squash,  10. 

Standard,  5. 

Steak  : 

Hamburg,  9. 

Loin,  9. 

Rump,  9. 

Strawberries,  10. 

Sugar,  12. 

Amount  on  cereal,  11 
Sweet  breads,  9. 
Table-food  for  children,  8. 
Tapioca,  12. 

Tea,  13. 

Tomatoes  : 

Canned,  10. 

Fresh,  10. 

Tongue,  9. 

Turnips,  10. 

Vanilla,  13. 

Veal: 

Cutlets,  9. 

Sweet  breads,  9. 
Vegetables,  10. 

Vinegar,  13. 

Water,  4. 

Wheat : 

Bread,  12. 

Flour,  12. 

Bread,  T2. 

Pastry,  12. 
Preparations,  12. 

Whole  wheat  bread,  12. 
Whole  wheat  flour,  12. 
White  corn-meal,  11. 


